How fit do you think you are?

Whether you work out regularly or are a stranger to exercise, it's best to know what your general fitness level is and identify the areas that need attention. Start with these simple tests. By David Hurst

If you're not a gym member, or don't obsessively wear Lycra and heart monitors while pounding pavements, how do you know how fit you are? Do these DIY tests at home and use them as a guide to your general fitness level, and to identify areas that you need to work on. They have been devised with the help of leading sports scientist Rob Wood and Len Almond, a former senior adviser to the British Heart Foundation National Centre for Physical Activity & Health. It is recommended that you try these at least twice a year. Take note of your scores each time to measure your progress. Make sure you rest enough between each test and don't overdo it - they are tests, not torture. If you have any health concerns, speak to a doctor first. And if you find that you keep getting "poor" in the results tables, you should be seeing your doctor for advice, and considering exercising more regularly.

1 Aerobic fitness three-minute step test

Three-minute step test:women

Three-minute step test:men

Age

Excellent to above average

Average

Below average to poor

Age

Excellent to above average

Average

Below average to poor

18-25

<85-108

109-117

118->140

18-25

<79-99

110-105

106->128

26-35

<88-111

112-119

120->138

26-35

<81-99

100-107

108->128

36-45

<90-110

111-118

119->140

36-45

<83-103

104-112

113->130

46-55

<94-115

116-120

121->135

46-55

<87-105

106-116

117->132

56-65

<95-112

113-118

119->139

56-65

<86-103

104-112

113->129

65+

<90-115

116-122

123->134

65+

<88-103

104-113

114->130

You need a watch and a step, 20-25cm high. Keeping a straight back and your stomach tucked in, begin stepping on and off, alternating your feet. Maintain a steady pace for three minutes (perhaps two if you are not sure of your fitness or are over 50), aiming to take around 40 steps per minute. Try to keep a steady four-beat cycle - it's easier if you say, "Up, up, down, down". Rest for 30 seconds, then take your pulse for 15 seconds (place your index and middle fingers together on the opposite wrist's underside). Multiply it by four to get your pulse rate per minute. "The average resting heart rate for a man is about 70 beats per minute, and for a woman 75 beats," says Wood. "As you get fitter, your resting heart rate should decrease."

2 Thirty-second chair stand

Sit in a chair (with a seat height of approximately 40cm) with your feet flat on floor. Cross arms over chest. Count the number of times you can come to a full stand in 30 seconds. This indicates lower body strength.

Women/Men

Good 17+ / 19+

Average 12-17 / 13-19

Poor >12 / >13

The above are indicators for 40- to 50-year-olds. For those aged 20-40, add three to each score. For those aged 50-60, take three off each score, while for those aged 60-plus take five off.

3 Lower-body flexibility

This tests how flexible you are in your hamstring muscles and lower back. Healthier people have better flexibility, resulting in less back pain and fewer strain injuries. Remove your shoes and sit on the floor with your bottom and back against a wall. Keep your legs together and extended in front of you, with the backs of your knees touching the ground. Keeping your chest lifted, slowly reach forward with both hands towards your toes without straining your neck.

If you can reach

Excellent Your ankles or beyond

Good Shins

Average Knees

Poor Thighs

4 Body-fat distribution

(Waist measurement/waist-to-hip ratio)

Use a tape measure to assess waist circumference, measuring around the biggest part, which is usually at belly-button level. This indicates your risk of obesity, which increases the chance of developing illnesses such as diabetes, coronary heart disease, having a stroke and respiratory problems.

Women/Men

Very high risk 110-plus cm / 120-plus cm

High 90-109cm / 100-120cm

Low risk 70-89cm / 80-99cm

Very low <70cm / <80cm

Body-fat distribution is a health indicator as fat stored around the waist poses a greater coronary disease risk than fat stored elsewhere. To reveal your waist-to-hip ratio, measure the waist at its narrowest point, then measure the hips at the widest point. Divide waist measurement by hip measurement. So a woman with a 76cm waist and 106cm hips would do the following calculation: 76 divided by 106 equals 0.72. Women with waist-to-hip ratios of more than 0.8 or men with waist-to-hip ratios of more than 1 are at increased health risk because of their fat distribution.

5 Sit-ups to reveal abdominal strength

Sit-up test: women

Sit-up test: men

Age

Above average to excellent

Average

Very poor to below average

Age

Above average to excellent

Average

Very poor to below average

18-25

33->43

29-32

<18-28

18-25

39->49

35-38

<25-34

26-35

29->39

25-28

<20-24

26-35

35->45

31-34

<22-30

36-45

23->33

19-22

<7-18

36-45

30->41

27-29

<17-26

46-55

18->27

14-17

<5-13

46-55

25->35

22-24

<9-21

56-65

13->24

10-12

<3-9

56-65

21->31

17-20

<9-16

65+

14->23

11-13

<2-10

65+

19->28

15-18

<7-14

This is an indication of abdominal strength and endurance, which is important for core stability and back support. Lie on a carpeted floor with your knees bent at approximately right angles, with feet flat on the ground. Your hands should be resting on your thighs. Squeeze your stomach, push your back flat and raise high enough for your hands to slide along your thighs to touch the tops of your knees. Don't pull with your neck or head and keep your lower back on the floor. Then return to the starting position. Count how many you can do in one minute and then check the chart for your rating.

6 Skipping skill test

This will show your stamina level. Using a regular skipping rope, try to skip for five minutes (allowing for stops if you get tangled in the rope). How many minutes do you manage?

Excellent 5 minutes

Good 3-4 minutes

Average 2 minutes

Below average 1 minute

Poor less than a minute

7 Walk a mile

Walk for a mile and time it. Try the walk and talk test - if you can walk and talk at the same time, it's likely that you're exercising within your limits.

Good 15 minutes

Average 15-20 minutes

Poor 20+

8 Reaction test

This web-based test allows you to time your reactions. Having quick reactions can help to avoid accidents and improve many sporting performances. Take the reaction test at: www.topendsports.com/testing/reactiontest.htm

9 Upper-body strength

"To measure upper-body strength, count how many press-ups you can do in 60 seconds," says Wood. "Do as many as you can, ensuring your chest touches the floor each time before you push back up. Don't let your back arch." Women with slighter strength can lower their body until their chest is 30-35cm off the floor, or using a kneeling position.

Excellent 25+ Average 10-14

Good 15-24 Poor <10

10 Agility

This indicates how well you can change direction at speed - useful in sports such as football and rugby. It's also a guide to your balance levels, again useful for performing well in many sports. Both are strong pointers to good general health. Stick two 40cm lengths of tape on the floor, parallel and about 40cm apart. Stand with your right foot on one marker and your left foot off the ground. Hop from line to line on your right foot as many times as possible in 15 seconds. It does not count if you miss the marker. Repeat on left foot. Add scores and divide by two for the average.

• If in doubt about any of the tests, consult your doctor beforehand.Remember, if it hurts or you feel faint, stop immediately. If you are over 35 or have a history of heart disease, gain clearance from your doctor before attempting these tests. Always breathe normally and don't hold your breath. Don't exercise if you have a fever or temperature, sore throat (do not exercise for three days), are feeling off-colour or have any medical condition that is unstable. Stop exercising if you have laboured breathing, feel faint, have a racing heart rate that is unusual, experience pains or any signs of distress. It's also more fun and safer to try these exercises with someone else on hand.